Subway Sauce Calories: All Sauces Ranked (0

Subway sauces range from 0 calories (buffalo sauce and red wine vinegar) to 100 calories for mayonnaise per 6-inch sub. Baja Chipotle is 70 calories, Peppercorn Ranch and Roasted Garlic Aioli are 80. All values are from Subway's official U.S. Nutrition Information (January 2026).

Serving size: one sauce serving is the amount on a 6-inch sub or a wrap, usually 14 g. For a footlong, double every number in this article. Salads also get a double portion of dressing.

Why Sauces Matter More Than People Think

Sauce choice seems minor, but the math adds up:

Mayo vs Mustard: 90 calorie difference on a 6-inch
Two creamy sauces: add 160-180 calories on a 6-inch
Footlong with mayo + ranch: 360 extra calories

For someone eating a 6-inch sub twice a week, switching from mayo to mustard saves over 9,000 calories per year, roughly 2.5 pounds of body fat.

Full Subway Sauce Calorie Chart

Every sauce on Subway's January 2026 U.S. chart, ranked from lowest to highest calories (per 6-inch serving):

Sauce	Serving	Calories	Fat (g)	Carbs (g)	Sugars (g)	Sodium (mg)
Red Wine Vinegar	4 g	0	0	0	0	0
Buffalo Sauce*	14 g	0	0	0	0	390
Yellow Mustard	14 g	10	1	1	0	170
BBQ Sauce	14 g	25	0	6	5	115
Sweet Onion Teriyaki	14 g	30	0	7	6	130
Hot Honey Sauce	14 g	30	0	8	8	120
Cheddar Cheese Sauce	18 g	30	3	1	1	150
Creamy Sriracha	14 g	40	4	2	1	240
Olive Oil Blend	5 g	45	5	0	0	0
Olive Oil Blend & Vinegar	9 g	45	5	0	0	0
Honey Mustard	14 g	60	5	3	3	125
MVP Parmesan Vinaigrette	14 g	60	6	1	1	140
Baja Chipotle	14 g	70	7	1	1	125
Peppercorn Ranch	14 g	80	8	1	1	100
Roasted Garlic Aioli	14 g	80	9	1	1	150
Mayonnaise	14 g	100	11	0	0	65

*At participating locations.

What happened to Chipotle Southwest?

Chipotle Southwest is not on Subway's January 2026 U.S. chart; its place is taken by Baja Chipotle at 70 calories and 7 g fat per 6-inch serving. Older charts and calorie apps list Chipotle Southwest at 100 calories, but that figure was for a larger 21 g portion. Nashville Hot, Piri Piri and House Sauce are also missing from the current U.S. chart, so we no longer list them.

Best Low Calorie Sauces (Under 40 Calories)

1. Red Wine Vinegar (0 calories)

Best for: Maximum calorie savings
Flavor: Sharp, tangy
Pairs with: Italian subs, cold cuts, vegetables

2. Buffalo Sauce (0 calories)

Best for: Heat without calories
Flavor: Tangy, spicy
Pairs with: Chicken
Watch: 390mg sodium, the highest of any sauce

3. Yellow Mustard (10 calories)

Best for: Classic sandwich flavor
Pairs with: Turkey, ham, cold cuts
Watch: 170mg sodium

4. BBQ Sauce (25 calories)

Best for: Sweet-savory flavor
Pairs with: Chicken, steak
Watch: 5g sugar

5. Sweet Onion Teriyaki (30 calories)

Best for: Asian-style flavor
Pairs with: Sweet Onion Teriyaki Chicken, any chicken
Watch: 7g carbs, 6g sugar

6. Hot Honey (30 calories) and Cheddar Cheese Sauce (30 calories)

Hot honey is all sugar (8g); cheddar cheese sauce is a slightly larger 18 g portion

Moderate Calorie Sauces (40-70 Calories)

Creamy Sriracha (40 calories)

Creamy with moderate heat
Higher sodium (240mg)

Olive Oil Blend (45 calories)

Pure fat (5g), no sodium

Honey Mustard (60 calories)

Creamy and sweet, 3g sugar

MVP Parmesan Vinaigrette (60 calories)

The dressing on the Italian subs, 6g fat

Baja Chipotle (70 calories)

Creamy with smoky heat
The current replacement for Chipotle Southwest
Moderate sodium (125mg)

High Calorie Sauces (80+ Calories)

Peppercorn Ranch (80 calories)

Creamy ranch flavor with pepper
Low sodium (100mg)

Roasted Garlic Aioli (80 calories)

Rich garlic flavor, 9g fat

Mayonnaise (100 calories)

Highest calorie option
Almost pure fat (11g)
Lowest sodium of the creamy sauces (65mg)

How Sauces Can Turn A Healthy Sub Into A High Calorie One

A 6-inch Oven-Roasted Turkey on Artisan Italian bread with lettuce, tomatoes, cucumbers, onions and green peppers is about 275 calories before sauce (bread 210, turkey 60, vegetables 5).

Turkey Sub: Light vs Heavy Sauce

Build	6-inch	Footlong
Turkey, veggies, mustard	285 cal	570 cal
Turkey, veggies, mayo	375 cal	750 cal
Turkey, veggies, mayo + peppercorn ranch	455 cal	910 cal

Same sandwich, 170 calories more from sauce alone on a 6-inch, 340 on a footlong.

Best Low-Calorie Sauce Combinations

For Italian Subs (B.M.T., Cold Cut Combo)

Best: Mustard + red wine vinegar (10 cal)
Good: MVP Parmesan Vinaigrette (60 cal)
Skip: Mayo + oil (145 cal)

For Chicken Subs

Best: Buffalo sauce (0 cal)
Good: Sweet onion teriyaki (30 cal)
Skip: Ranch + mayo combo (180 cal)

For Steak Subs

Best: BBQ sauce (25 cal)
Good: Creamy sriracha (40 cal) or Baja Chipotle (70 cal)
Skip: Aioli + mayo (180 cal)

For Turkey/Ham

Best: Mustard (10 cal)
Good: Honey mustard (60 cal)
Skip: Mayo

For Veggie Subs

Best: Red wine vinegar + mustard (10 cal)
Good: MVP Parmesan Vinaigrette (60 cal) for more flavor
Skip: Heavy ranch

Sauce Swaps That Save Significant Calories

Instead Of	Choose	Calories Saved (6-inch)
Mayo (100)	Mustard (10)	90 cal
Peppercorn Ranch (80)	Sweet Onion Teriyaki (30)	50 cal
Roasted Garlic Aioli (80)	Creamy Sriracha (40)	40 cal
Mayo (100)	Baja Chipotle (70)	30 cal
Two creamy sauces (160+)	One light sauce (30)	130+ cal

Sodium In Sauces: What To Watch

If you're monitoring sodium, here's the ranking (per 6-inch serving):

Lowest Sodium Sauces

Red Wine Vinegar and Olive Oil Blend: 0mg
Mayonnaise: 65mg
Peppercorn Ranch: 100mg
BBQ Sauce: 115mg

Highest Sodium Sauces

Buffalo Sauce: 390mg
Creamy Sriracha: 240mg
Yellow Mustard: 170mg
Cheddar Cheese Sauce and Roasted Garlic Aioli: 150mg

Surprising: Mayo has the lowest sodium of any creamy sauce, while zero-calorie buffalo sauce has the most sodium.

How To Test Sauce Swaps In The Calculator

The Subway Calorie & Nutrition Calculator lets you add multiple sauces and see the impact in real-time:

Build your base sandwich
Add your usual sauce(s)
Note the total calories
Remove sauces, add alternatives
Compare the totals

This helps you find sauce combinations that give you flavor without excessive calories.

Pro Tips For Sauce Ordering

1. Ask For "Light" Sauce

Staff often apply more than the standard portion. Asking for light sauce keeps you closer to (or below) the chart values.

2. Get Sauce On The Side

Request sauce in a cup. You control the amount and often use less.

3. Mind The Footlong

Every value above is for a 6-inch sub. A footlong gets a double portion, so mayo becomes 200 calories.

4. Mix Light + Flavorful

Combine mustard (10 cal) with a light drizzle of Baja Chipotle for flavor without major calories.

5. Skip One Sauce

If you usually get two sauces, try eliminating the higher-calorie one. You might not miss it.

Frequently Asked Questions

Which Subway sauce is lowest in calories?

Buffalo sauce and red wine vinegar are both 0 calories per 6-inch serving, followed by yellow mustard at 10 and BBQ sauce at 25.

Which Subway sauce is healthiest?

For calories, red wine vinegar (0 calories, 0 mg sodium) is the healthiest pick. Buffalo sauce is also 0 calories but carries 390 mg sodium. Mustard (10) and sweet onion teriyaki (30) are the best-tasting low-calorie options.

How many calories are in Subway Chipotle Southwest sauce?

Chipotle Southwest is not on Subway's January 2026 U.S. nutrition chart. The current chipotle sauce, Baja Chipotle, is 70 calories and 7 g fat per 6-inch serving (140 on a footlong).

How many calories is mayo on a footlong?

200 calories: 100 per 6-inch serving, doubled for a footlong.

Conclusion

Subway sauce calories range from 0 (buffalo sauce, red wine vinegar) to 100 (mayo) per 6-inch sub, and double on a footlong. The smartest low-calorie options are vinegar, buffalo, mustard, BBQ and sweet onion teriyaki, all at 30 calories or less. Swapping mayo for mustard alone saves 90 calories on a 6-inch. Use our Subway Calorie & Nutrition Calculator to test different sauce combinations.